Osteoarthritis and Nutrition
Osteoarthritis (OA) is a chronic disease of the joints, especially the weight-bearing ones, that develops when the linings of joints degenerate, leading to lipping and spurring of bone, pain, and decreased mobility and function. The disease is primarily associated with aging, i.e. ‘wear and tear’, and injury. As OA progresses, joint motion is lost, and tenderness and grating sensations may develop. Diet can play an important role in relieving the inflammation and pain of OA.
Meat, poultry, dairy products and eggs are high in a compound called arachidonic acid which is a precursor to inflammatory substances in the body, and are therefore best limited. Good alternative sources of protein are fish, pulses, soya products, nuts and seeds. The omega 3 fats found in oily fish have anti-inflammatory properties. Fruit and vegetables are high in anti-oxidants which are important to ‘mop up’ free radicals, aggressive molecules which are released in inflammatory conditions and at the same time can worsen the inflammation. Aim for 7-8 portions per day.
Sugar and refined foods such as white bread, white rice, most processed breakfast cereals, cakes and biscuits can lead to high insulin levels, the hormone necessary to deal with excess sugar in the blood. Insulin can increase inflammation, so it is important to keep good blood sugar balance by switching to slow release carbohydrate foods like porridge, muesli, rye or seeded/wholemeal bread and brown basmati rice.
Food intolerances can make the arthritis worse in some, but not all OA sufferers. Some people find that they cannot tolerate the nightshade family vegetables: tomatoes, potatoes, aubergines and peppers.
Certain dietary supplements, in particular glucosamine and chondroitin, antioxidants and fish oils, can help too. However, if you are on any medication check with your doctor or other health practitioner first, as some supplements can interact with some drugs.
Written by Dr Karin Elgar, Nutritional Therapist
